TrainersEye · Session of the Day · Active Aging · #011

Active Aging Ankle-Foot Complex, Gait & Balance Integrity

Ankle dorsiflexion range, foot intrinsic strength, tandem gait confidence · Track A · Supported (chair & band)

Target ≈ 40 minDate Body Weight Session RPE cap 6/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Dynamic mobility & neuromuscular priming · 6-8 min

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1	Glute Bridgesteady breathing rhythm	60 s
2	Cat-Cowsoft knees, weight through mid-foot	2 × 10
3	Lateral Band Walkexhale on the effort, never hold breath	8 + 8
4	Dead Bugtall spine, eyes on the horizon	2 × 8
5	Tandem Stancefix your gaze on one point ahead	30 s/side

Phase 2 · Gait Ladder & Tandem Work8-10 min · quality reps · full recovery between efforts

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1	Star Excursionfix your gaze on one point ahead	3 × 10 steps
2	Y-Balancesoft knees, weight through mid-foot	3 × 20 s/side
3	Tandem Walktall spine, eyes on the horizon	2 × 10 m

Phase 3 · Primary Strength & Hypertrophy18-22 min · tempo 3-1-1 · rest 60-90 s · 2 reps in reserve

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1	Box Squat3-s lower, 1-s pause, smooth up	3 × 12	kg
2	Hip Thrustdrive through heels, squeeze glutes at top	3 × 10	kg
3	Single-Arm Cable Rowshoulder blades glide — no shrugging	2 × 10	kg
4	Calf Raiseexhale on the effort, never hold breath	2 × 10	kg

Progression: Regression: keep chair contact, reduce range before reps. Progression: fingertip support → hover hands. Osteoporosis: avoid loaded spinal flexion.

Phase 4 · Carry, Core & Metabolic5-8 min · continuous, controlled · nasal breathing where possible

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1	Farmer Carrytall spine, eyes on the horizon	2 × 15 m	kg
2	Side Plankanti-rotation — nothing moves	2 × 8/side
3	March in Placesteady breathing rhythm	5 min steady

Phase 5 · Downregulation & Decompression4-6 min · diaphragmatic breathing, traction, lengthening

Time__ : __

1	Box Breathinglong slow exhale, jaw and shoulders loose	2 min
2	Seated Forward Foldlong slow exhale, jaw and shoulders loose	45 s
3	Dead Hanglong slow exhale, jaw and shoulders loose	45 s/side
4	Calf Stretch Walllong slow exhale, jaw and shoulders loose	60 s

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Older-adult programming — physician clearance recommended, especially with osteoporosis, joint replacement, or cardiovascular history. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.